Phone: 516-204-2623 | Email: info@raddcrossfitnsli.com
Phone: 516-204-2623 | Email: info@raddcrossfitnsli.com

CrossFit | 09182018

RADD CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets With an Empty Barbell…

6 Deadlifts

6 Good Mornings

6 High-Hang Power Cleans

6 Front Squats

6 Kipping Swings

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Dynamic Stretch (Spiderman, Pigeon, Iron Cross)

Weightlifting

High-Hang Squat Clean (3, 3, 3, 3, 3)

AHAP (as heavy as possible) for all 5 sets

Deadlift (5, 5)

Use 75-85% of 1RM for each set

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP…

6 Deadlift (135/95)

8 Toes to Bar

24 Double Unders
Scale Deadlifts & Toes to Bar to complete unbroken for the majority of the workout

Scale Double Unders to 30 seconds of Double Unders or 10 Calorie Bike

Extra Credit

Metcon (No Measure)

5X10 Seated Dumbbell Press (40/25)
Each set should be unbroken (modify rep scheme first, weight second)

Rest as needed between each set

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